Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\

WOD

For Time:
20 Power Cleans 65/95 M-55/85
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

On the Minute: 5 Burpees

GENERAL WARM-UP

30 Seconds Each

Active Spidermans
PVC Pass Throughs
Mountain Climbers
PVC Overhead Squats
Sprawls
PVC Pass Throughs (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Twisted Wall Squat: 45 Seconds Each Side

PVC Sotts Press: 1 Minute

 

DESCRIPTION

  • Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
  • The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
  • However, 5 burpees at the top of each minute will slow your progress
  • After finishing the burpees, you’ll pick up wherever you left off on the barbell
  • We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
  • We intended time range of this workout is between 12-18 minutes

BARBELL MOVEMENTS

  • While there are 6 total movements, some are more challenging than others
  • We want to choose our weight based off the one that is the most challenging for us
  • This will likely be the thrusters, overhead squats, or hang power snatches
  • Choose a light weight that allows you to complete 25-30 reps unbroken when fresh
  • Try to use one barbell weight across, unless there is one movement that is significantly different from the others
  • A common example here would be the overhead squats being more challenging than the rest due to mobility
  • In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats

BURPEES

  • Chest and thighs hit the floor in the bottom
  • You can jump-up or step-up off the floor
  • Jump to full extension with some air under the feet and a small clap overhead

 

STRATEGY + WOD

GENERAL

  • Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
  • The burpees are essentially the “recovery” of the workout
  • Move at a steady pace that allows you to get your hands on the bar immediately after the 5th rep
  • Breathing through your burpees and transitioning directly to the bar will help you get deep into the set of 20 quickly
  • A good way to think about each barbell movement is two sets of 10
  • It is much easier to pick up the bar quickly when you only have to get 10 reps done instead of 20
  • Follow this “just start” format across the board to efficiently start checking barbell movements off the list

AFTER PARTY

Body Armor

2 Sets:
10 Romanian Deadlifts
50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

 

WORKOUT VARIATIONS

HOME GYM

For Time:
20 Double Dumbbell Power Cleans
20 Double Dumbbell Thrusters
20 Double Dumbbell Push Press
20 Single Arm Dumbbell Power Snatches
20 Single Arm Dumbbell Overhead Squats
20 Double Dumbbell Front Squats

On the Minute: 5 Burpees

Dumbbells: 35/50

MODIFICATIONS

ALL DUMBBELL MOVEMENTS

  • Home Gym Variations Listed Above
  • 30 Reps Of Single Arm Movement (15 Per Side)
  • Single Dumbbell Power Cleans
  • Single Dumbbell Thrusters
  • Single Dumbbell Push Press
  • Single Dumbbell Power Snatches
  • Single Dumbbell Overhead Squats
  • Single Dumbbell Front Squats